The Mad Titan's Infinity Gym

Day 13

SS Bar Step Ups:

5 X 3 X 65kg

SS Bar Good Mornings:

3 X 10 X 45kg

Tricep Push Downs:

3 X 10 X 36kg

Cable Bicep Curls:

3 X 10 X 27kg

Chest Supported Machine Rows:

5 X 10 X 39kg
 
Day 14

Dumbbell Bench Press:

3 X 5 X 14kg

Safety Bar Squats:

5 X 3 X 80kg

SS Bar Good Mornings:

3 X 8 X 40kg

Rolling Tricep Extensions:

4 X 8 X 45kg

Preacher Curls:

4 X 8 X 23kg
 
Day 15

Deadlifts from Blocks:

6 X 3 X 90kg

Dumbbell Bench Press:

3 X 5 X 16kg

DB Chest Supported Rows:

3 X 8 X 26kg

Dumbbell Curls:

4 X 8 X 14kg

Single Leg Press:

3 X 8 X 60kg
 
Day 16

SS Bar Step Ups:

5 X 5 X 55kg

SS Bar GM's

3 X 8 X 58kg

Machine Rows:

5 X 8 X 45kg

Cable Curls:

3 X 8 X 32kg

Push Downs:

3 X 8 X 41kg
 
Day 17

Safety Bar Squats:

5 X 5 X 75kg

SS Bar GM's:

3 X 6 X 48kg

Trap Bar Rows:

4 X 6 X 55kg

Rolling Push Downs:

4 X 6 X 52.5kg

Preacher Cable Curls:

4 X 6 X 27kg

Dumbbell Bench Press:

3 X 5 X 16kg



 
Day 18

Deadlifts from Blocks:

2 X 2 X 108kg

Dumbbell Bench Press:

3 X 5 X 18kg

Chest Supported Dumbbell Rows:

4 X 6 X 28kg

Single Leg Press:

4 X 6 X 62.5kg

Dumbbell Curls:

4 X 6 X 16kg

 
Day 19

SS Bar Step Ups:

5 X 3 X 70kg

SS Bar GM's:

4 X 6 X 53kg

Cable Curls:

4 X 6 X 36kg


Push Downs:

4 X 6 X 45kg

Single Leg Press:

4 X 6 X 62.5kg

 
Day 20

Safety Bar Squats:

5 X 2 X 90kg

Leg Press:

3 X 10 X 80kg

Dumbbell Bench Press:

3 X 5 X 20kg

DB Chest Supported Rows:

3 X 10 X 26kg

Dumbbell Curls:

4 X 10 X 12kg


 
Day 21

Deadlifts:

3 X 3 X 50kg

Safety Bar Squats:

3 X 3 X 74kg

Leg Press:

3 X 10 X 100kg

Leg Extensions:

3 X 12 X 14kg

Chest Supported Dumbbell Rows:

4 X 10 X 26kg

Dumbbell Curls:

4 X 10 X 14kg


Stationary Bike:

20 Minutes/8 km
 
Day 22

Dumbbell Bench Press:

5 X 3 X 22kg

Dumbbell Chest Supported Rows:

3 X 12 X 24kg

Trap Bar Rows:

3 X 12 X 50kg

Cable Curls:

3 X 12 X 32kg

Tricep Push Downs:

3 X 12 X 41kg

 
It doesn't have a name. A friend of mine wrote it for me.

You ever thought about trying joe defrancos built like a badass routine? Might give you the results you're looking for+ when you stall you can switch exercises out for alternates and come back to them at a later date, hopefully stronger. Defranco used to have trouble with overhead work too so there won't be too much of that in there.

Or do wssb 3 and just stick to the max effort upper body, max effort lower body, and repetition upper body days. Think it'll work well for you.
 
You ever thought about trying joe defrancos built like a badass routine? Might give you the results you're looking for+ when you stall you can switch exercises out for alternates and come back to them at a later date, hopefully stronger. Defranco used to have trouble with overhead work too so there won't be too much of that in there.

Or do wssb 3 and just stick to the max effort upper body, max effort lower body, and repetition upper body days. Think it'll work well for you.

I know people that have used WSSB and got good results. But this was written specifically for me, and if I have any questions or concerns, I can email they guy who wrote it and he can tweak the program accordingly. So I think I'll stick with this one at the moment, thank you.
 
I know people that have used WSSB and got good results. But this was written specifically for me, and if I have any questions or concerns, I can email they guy who wrote it and he can tweak the program accordingly. So I think I'll stick with this one at the moment, thank you.

Okay. Hope it works for you.
 
Day 23

Dumbbell Bench Press:

5 X 5 X 22kg

Dumbbell Rows:

5 X 12 X 12kg

Pull Downs:

5 X 12 X 45kg

E-Z Bar Curls:

5 X 12 X 15kg

Rolling Push Downs:

5 X 12 X 37kg

Rear Delt Machine Flyes:

3 X 12 X 11kg
 
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Day 24

Deadlifts:

3 X 3 X 60kg

Leg Press:

3 X 8 X 110kg

Leg Extensions:

3 X 12 X 18kg

Dumbbell Chest Supported Rows:

3 X 8 X 28kg

Dumbbell Curls:

4 X 8 X 16kg
 
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